Anyone who spent time at a beach, swimming pool or a gym locker can attest to the fact that human beings are born with a variety of different physical characteristics.
Every individual has a different build. That is why it is essential to identify your body type. Especially if you are just starting out.
That will save you a lot of time and trouble. I mean if you are a skinny dude imitating Arnold Schwarzenegger workouts, then good luck growing any significant amount of muscle. I am not saying that Arnold workouts are bad for you, but they are more suited to a certain group of people rather than others.
So how do you know your body type?
Well, there isn’t really an exact method that will help you to identify that. But, one popular method of categorizing all these various body types is the somatotypes method which recognizes 3 different physical types:
This body type is characterized by a short upper body, long arms and legs, long and narrow feet and hands and very little fat storage. Ectomorphs usually have a narrowness in the chest and shoulders with and long thin muscles.
An ectomorph is your typical lanky skinny dudes. Ectomorphs biggest struggle is building significant amounts of muscle mass because of two reasons. The first one is their super fast metabolisms that will burn through their food intake very quickly, This will require them to eat a lot more food if they want to add extra body mass. And to make things even worse, most ectomorphs don’t have a big appetite, so they are not big eaters naturally.
The second issue that prevents ectomorphs from building a lot of muscle mass is their small frames. Because of their small bone structure, their bodies are not designed to hold a lot of muscle mass.
Now, does that mean if you are a naturally skinny dude then you cannot build muscle? Absolutely not. Actually, ectomorphs have a good advantage over the long run. Yes, you may build muscle at a slower rate, but you will only build quality muscles without additional fat.
Over time your gains will be significant. Now, couple that with year-round low levels of bodyfat and you will have a big shredded physique with much less effort than other body types who will have a much harder time controlling their bodyfat levels.
How Ectomorphs Should Train And Eat?
People with the Endomorphic body type should base their workouts around heavy compound movement while limiting their training volume. If you are an ectomorph you shouldn’t do 6 exercises for each body part. Only 3 to 4 exercises with moderately long rest periods.
Diet wise, just eat enough food. You will need an abundance of calories to grow, especially from protein sources. The best sources include whole eggs, lean beef, Chicken Breasts and Thighs, and dairy products.
So make sure to get an adequate amount of protein intake. Also, you will need a higher carbohydrate intake, so consume at least 2 grams per lb of bodyweight. The best sources include With rice, whole wheat bread, and Oats.
Some famous examples of ectomorphs are Zac Effron, Scott Adkins, and if you are a true bodybuilding fan you should know about Frank Zane and Flex Wheeler. Yes, the two most aesthetic bodybuilders of all time are both ectomorphs. So, if they can build muscles, so can you.
The second body type is the mesomorph. This body type is characterized by a large chest, long torso, solid muscle structure and great strength.
Mesomorphs are the most genetically gifted out of the 3 body types. Those lucky bastards have an easy time gaining muscle and strength. They are naturally strong and athletic. They don’t store a lot of bodyfat, but they can gain substantial amounts if they don’t keep an eye on their diets.
For mesomorphs, their biggest issue is discipline. They will gain muscle and strength anyway, so they never put that much effort into it. And without some hard work and dedication, they will not reach the high levels of development. Would you believe me if I told you that most mesomorphs end up with average physiques because they don’t work hard enough.
How Mesomorphs Should Train And Eat?
For mesomorphs, anything works training wise. They can grow from both low and high volume workout routines. A good idea is to use a variety of training methods to keep shocking their muscles.
Diet wise, mesomorphs should keep an eye on their diet and caloric intake to prevent unnecessary fat gain, because even for them it can happen. Mesomorphs need to eat higher amounts of protein with a moderate carbohydrate intake, this is because their bodies can utilize extra protein better than other body types.
Some famous examples of mesomorphs are Arnold Schwarzenegger, The Rock, Jay Cutler, and Ronnie Coleman.
The third body type is endomorphs. They are characterized by a soft musculature, round face, short neck, wide hips, and heavy fat storage.
Endomorphs usually have a hard time losing bodyfat and staying lean. But, they gain muscle and strength quite easily.
Many would consider Endomorphs as the hardest body type to manage. But, that is not the case. Endomorphs usually have the most dedication toward their training and diets. They acknowledge the fact that they need to work harder than other people and they put in the work.
In my coaching experience, I always had more success with people with the endomorphic body type.
How Endomorphs Should Train And Eat?
Endomorphs should pay the biggest attention to their diets. They usually do better with higher training volumes and shorter rest periods. Techniques like supersets and Giant sets work really well for them.
Diet wise they need a higher protein intake and somewhat low carbohydrate intake, at least until they are considerably leaner. Low carb and keto diets work really well for endomorphs especially when shedding the last few lbs.
Some famous Endomorph bodybuilders are Markus Rhul and Evan Centopani.
Which Type Are You?
You may be one of the exact 3 above body types, but, you need to understand that for the most of us, no one is entirely one type but rather a cross between two or all the three types.
Needless to say, This system of classification recognizes a total of eighty-eight subcategories, which are arrived at by examining the level of dominance of each basic category on a scale of 1 to 7.
For instance, someone whose body characteristics were scored as ectomorphic(5), mesomorphic(6) and endomorphic(2) would be an ecto-mesomorphic, basically someone who can build muscle without carrying much fat, lucky bastard.
Finally, I like to add that this method works best to assess someone who has never been in the gym. Hopefully, all whose started to work out for a while are now looking like jacked mesomorphs.